Mokhoa oa ho Ja Healthy, theola Weight le Ikutloa Hlollang mong le e mong Day

 

Ha ke rata ho beha sesupo sa ka keletso ka le motsoako. E thehiloe lipatlisiso tsa saense, ha boitshwaro, bolumeli kapa khopolo nahannoeng esale pele ka seo le ho ja bophelo bo botle lokela ho tšoana.
Empa haeba u batla ho nka ho, bitsa e le “Low-khabohaetereite, Real-Food” e thehiloeng ho ja (LCRF).

Ke Eng Seo “Low-khabohaetereite, Real-Food” ho Bolela’ng?

E-re ke qale ka ho hlalosa a batla a ea terminologicos.

A tlaase k’habohaedreite seratsoana  kokitisa tsoekere le starches, ho tlosa bona ka lijo tse nang le protheine e le mafura ka bophelo bo botle.
“Lijo Real”  ho bolela ho khetha lijo tse hore batho ba ne ba khona ho pholletsa le ho iphetola ha lintho. Sebetswa, lijo tse seng ea tlhaho le lik’hemik’hale maiketsetso a qojoa.

LCRF hase “seratsoana.” Ke tsela ea ho ja, ho fetola bophelo ba thehiloe bopaking likulo tsa saense.
Ke tsela ea ho ja hore e hatisa taba ea lijo tse batho ba bile teng ba ho ja ka makholo a lilemo tse likete, pele liphetohelo tsa temo le indasteri.
Mofuta ona wa ho ja e proven ho sebetsa ho feta ho ja tlaase-mafura a ntse kgothaletswa tsohle lefatšeng ka bophara.

Seo U sa Lokelang ho Ja

O lokela ho fokotsa lijo tse latelang.

  • Tsoekere: Added tsoekere e lemalloang, fattening le sesosa tataiso ea mafu a joaloka botenya, lefu la tsoekere le mafu pelo le methapo (1, 2, 3, 4, 5, 6).
  • Khoahlapisitseng: Qoba khoahlapisitseng haeba u lokela ho lahleheloa ke boima ba ‘mele, ho akarelletsa bohobe le bijoux. Gluten khoahlapisitseng (koro, a ngotsoe ka, harese le ba rye) ke mpe ka ho fetisisa (7, 8, 9, 10, 11). Khoahlapisitseng phela hantle joaloka raese le habore ke o motle ha o ha ho hlokahale ho lahleheloa ke boima ba ‘mele.
  • Peo le meroho oli : Soybean oli, oli ea poone le ho ba bang ba batho ba bang. Tsena li sebetswa mafura le palo e phahameng ea Omega-6 tse mafura acid, tse kotsi ka ho feteletseng (12, 13, 14).
  • Trans mafura: lik’hemik’hale fetotsoeng mafura tse mpe ka ho fetisisa bakeng sa bophelo bo botle. Fumanoa ka bang lijo sebetswa (15, 16, 17).
  • Sweeteners maiketsetso: Ho sa tsotellehe ho ba khalori free, lithuto tsa observational bontša Correlation le botenya le mafu a amanang (18, 19, 20). Ha o lokela ho sebedisa sweeteners, kgetha Stevia.
  • “Lijo” le “tlase mafura” lihlahisoa: Boholo ba bana ba “lijo tsa bophelo bo botle” ha ka bophelo bo botle ho hang. Ba le tšekamelo ea ho ho haholo sebetswa le laela le tsoekere kapa sweeteners maiketsetso. Lekhala sirapo ke feela joalokaha e mpe e le tsoekere.
  • Haholo sebetswa dijo: Foods tse haholo sebetswa hangata tlaase ka limatlafatsi ‘me e phahameng ka lik’hemik’hale tse kotsi le e seng ea tlhaho.
    O lokela ho bala mananeo motsoako. O tla makatsoa ke ka tjhelete e ya “lijo tse bophelo” hore a ka ba le tsoekere, koro le tse ling tse metsoako e kotsi.

Foods Healthy ho Ja

O lokela ho e ja tsa tlhaho, lijo tse unprocessed hore batho ba liphatsa tsa lefutso ikamahanya le maemo ho ja. Liphuputso li bontša hore lijo tse joalo e meholo bakeng sa bophelo bo botle (21, 22, 23, 24).

Bakeng sa batho ba phelang hantle ba bontšang me le se ke hloka ho lahleheloa ke boima ba ‘mele, ho na le ho hang ha ho na lebaka pakiloeng ho qoba tubers joaloka litapole le lipatata, kapa ho phela hantle bao e seng gluten khoahlapisitseng joaloka oats le raese.

Haeba u motenya kapa u na le litokollo tsa metaboliki (tlaase HDL, phahameng LDL k’holeseterole, triglycerides, mpa mafura, joalo-joalo) o lokela ho thibela tsohle phahameng-khabohaetereite lijo tse (25, 26).

  • Nama: Beef, konyana, nama ea kolobe, ea khoho, joalo-joalo Batho ba jele nama ka makholo a lilemo tse likete. nama Unprocessed e molemo bakeng sa u, haholo-holo haeba liphoofolo ja dijo tsa tlhaho (joaloka nama ea khomo ho tloha likhomo joang bo-fepa).
  • Fish: Fish e khōlō. bophelo bo botle haholo, a phethahatsa le ruileng le omega-3 tse mafura acid le limatlafatsi tse ling. O lokela ho e ja tlhapi (ka go tlhaolega tse mafura tlhapi joaloka litlhapi tsa salmon) beke le beke.
  • Mahe: mahe li har’a lijo tse matlafatsang ho fetisisa lefatšeng. The yolk ke ho fetisisa nang le phepo le healthiest karolo. Omega-3 mahe tse molemo ka ho fetisisa.
  • Meroho: li na le litlheferetsi ‘me ba bangata limatlafatsi, tseo ke tsa bohlokoa bakeng sa’ mele oa motho. Ja meroho letsatsi le letsatsi.
  • Fruit: Keketseho tse fapa-fapaneng, latsoa molemo, ho le bonolo ho lokisa ‘me a ruileng faeba le vithamine C. Ba ntse u ntle phahameng ka tsoekere, kahoo ja ka teka-tekano ha o lokela ho lahleheloa ke boima ba’ mele.
  • Nuts le dipeo: lialmonde, walnuts, dipeo sonobolomo, joalo-joalo Rich ka limatlafatsi tse fapa-fapaneng, empa e phahameng haholo ka lik’hilojule. Ja ka teka-tekano ha o lokela ho lahleheloa ke boima ba ‘mele.
  • Litapole: Root meroho joaloka litapole le lipatata tse phetseng hantle, empa ba ntse ba u se phahameng ka carbs. Ja ka teka-tekano ha o lokela ho lahleheloa ke boima ba ‘mele.
  • Phahameng-mafura tsa lebese: Cheese, tranelate, botoro, e tletseng mafura ka yogurt, joalo-joalo Rich ka mafura ka bophelo bo botle le k’halsiamo. Lebese ho tswa likhomo joang bo fepehileng tla ba rue vithamine K2, eo ke ea bohlokoa haholo bakeng sa bophelo bo botle (27, 28, 29).
  • Fats le oli: Olive oli, botoro, lard, joalo-joalo Khetha mafura ba phelelang ho phahameng mocheso pheha joaloka hadika ‘pan, ba tsitsitseng haholoanyane ka mocheso.

Seo ho Noa?

  • Kofi: kofi e ka bophelo bo botle le a ruile haholo ka antioxidants, empa batho ba neng ba nahanela caffeine lokela ho qoba ho eona. Qoba kofi le mantsiboea hobane ka senya boroko ba hao.
  • Tee: tee ke phetse hantle, ruileng antioxidants le na le e ngata tlase caffeine feta kofi.
  • Metsi: O lokela ho noa metsi a ho pholletsa le letsatsi, haholo-holo ho pota Workouts. Ha ho lebaka la ho noa thane kaofela joalo, lenyora ke pontshi ntle ka tšeptjoang tlhoko ea hao.
  • Carbonated soda ntle sweeteners maiketsetso setle.
    Qoba sodas le tsoekere le sweeteners maiketsetso, lero la litholoana, lebese le biri.

Simple puso ea: U se ke ua noa lik’hilojule.

Jang ka teka-tekano

indulgences tsena ka ba ne ba thabela ho tloha nako le nako.

  • Lefifi Chocolate: Khetha chokolete manyolo le 70% cocoa kapa ho feta. tsokolate lefifi ruileng ka mafura ka bophelo bo botle le antioxidants.
  • Ho noa joala: Khetha wines omeletseng le lino-mapholi tse sa na le a phaella ka tsoekere kapa carbs: Krrish, whisky, joalo-joalo

Kamoo ba bangata Carbs Per Letsatsi?

Sena se fapana pakeng tsa batho ka bomong.

Batho ba bangata ba ikutloa ba molemo ka ho fetisisa ja carbs hakaalo (tlas’a dikgerama 50) ha ba bang ba ja ligrama tse ka hohle kamoo 150, eo e ntse e le e tlase-khabohaetereite.

U ka sebelisa linomoro tsena e le tataiso e:

  • dikgerama 10-20 ka letsatsi: tlaase haholo, a ke ke ja carbs efe kapa efe ntle le tlase khabohaetereite meroho. Loketseng ho tse haeba u ba le e ngata boima ho theola kapa haeba o na le lefu la tsoekere le / kapa lefu tshilong ya dijo.
  • dikgerama 20-50 ka letsatsi: Haeba u lokela ho lahleheloa ke boima ba ‘mele ka potlako. O ka ja haholo a batla a ya meroho le sekotoana se seng sa lifate tsa litholoana ka letsatsi.
  • dikgerama 50-150 ka letsatsi: Haeba u batla ho finyella bophelo homolog le theola kotsi ya hao ya lefu phelang ka eona e amanang le. Ho na le kamore tsa tholoana ‘maloa ka letsatsi le esita le e nyenyane hanyenyane ea starches bophelo bo botle joaloka litapole le raese.

Ha u theola lik’habohaedreite tlase dikgerama 50 ka letsatsi, u ka ke ua ja leha e le efe tsoekere, bohobe, pasta, khoahlapisitseng, litapole le palo e kahodimodimo ea litholoana e mong ka letsatsi.

Ke ho kgothaletsa ho bōpa e akhaonteng lokolohile ka Fitday ho kena ja lijo tsa hao bakeng sa matsatsi a ‘maloa. Ena ke tsela e molemo ea ho fumana ikutloe joang bakeng sa tjhelete e ya carbs lea ja.

Lemosang Ka Diabetics: Carbs ka lijo li helelitse ka tsoekere ka pampitšana tshilong ya dijo, joale ba kena ‘mele ka tsoekere mali. Haeba u ja tlaase ho moo carbs, o tla hloka ka tlaase ho moo ka insulin le lithethefatsi tsoekere-theola.

Ho kotsi haholo haeba mali a hao tsoekere marotholi tlase e itseng boemong ba (hypoglycemia). Haeba u na le lefu la tsoekere, buisana le ngaka ea hao pele fokotsa ho noa k’habohaedreite.

Ke Hobane’ng ha e Sebetsa?

Batho ba bile teng ba ka setsomi-rathang ka makholo a lilemo tse likete.

lijo tsa rōna tsa fetoha haholo ka phetoho e khōlō e temo, ka 10,000 lilemong tse fetileng.

Leha ho le joalo, phetoho ena e fokola ha e bapisoa le phetoho e khōlō eo re bone ka lilemo tse mashome a ‘maloa tse fetileng le ho e lokisa ea kajeno lijo.

Ho hlakile haholo hore batho ba kajeno ba ja lijo tse se fapane haholo le ho ja le baholo-holo ba rona a matlafatsoa ke ho pholletsa le ho iphetola ha lintho.

Ho na le tse ‘maloa “ea khale” baahi lefatšeng ka bophara hore ntse phela ka setsomi-rathang, ho ja lijo tse tlhaho. batho bana ke e otileng, ka bophelo bo botle e babatsehang ‘me boholo ba mafu tseo re ka bolaea baahi ka bophirimela ke batho ba limilione ba a fumanoa seoelo kapa ho sa pheleng (30, 31).

Liphuputso li bontša hore ha batho ba ja lijo tse tsa tlhaho tse fumanehang ho setsomi-gatherer rona baholo-holo (eo hape a tsejoa e le seratsoana palaeolithic), ba lahleheloa ke boima ba ‘mele le bona lintlafatso maholohali a ka bophelo bo botle (21, 22, 23, 24).

The Hormone ka insulin

Hormone ea insulin e hantle a tsebahala ka karolo ea eona ea ho fallela tsoekere maling le ka liseleng. khaello A ka ka insulin kapa ho hanyetsa liphello tsa eona e le hore a lefu la tsoekere.

Empa ka insulin boetse e na le likarolo tse ling tse ka ‘mele. Ka insulin bolella lisele tse mafura ho hlahisa mafura a be a khaotse ho sithabela mafura e le hore ba tsoele. Ha maemo a ntse insulin tse phahameng, ‘mele o khetha sa ho qoelisa ka ho mabenkeleng mafura ho fana ka matla.

Ka Bophirimela, bo phahameng khabohaetereite lijo, maemo a ntse insulin tse phahameng ka linako tsohle, ho boloka mafura ka tsela e sireletsehileng notletsoe-hang ka lisele tse mafura.

Carbs ke mokhanni e khōlō ea secretion insulin. A tlaase khabohaetereite seratsoana theola boitaolo le sekaleng mali tsoekere ‘me ka hona lowers ka insulin maemo (32, 33, 34).

Ha a ntse insulin tsoela fatše, ‘mele o ka habonolo kena lik’hilojule bolokoa lisele mafura, empa ho ka nka matsatsi a’ maloa ho tloaela tukang mafura sebakeng sa carbs (35, 36).

Tlaase k’habohaedreite lijo tse khethehileng tse satiating haholo. Takatso ea botona kapa tsoela fatse ‘me le batho ba qala ho ka tsela e iketsang ja lik’hilojule tse ka tlaase ho ba chesa, e leng ho etsang hore ho lahleheloa ke boima ba’ mele (37).

Ka ba molemo e ka sehloohong ea ka tlaase-khabohaetereite lijo e le hore u ka ja ho fihlela botlalo le theola ‘mele ntle le bala lik’hilojule. Ja tlaase khabohaetereite le hore le qobe ho mpe ka ho fetisisa-morao phello ea khalori feela lijo tse khethehileng: tlala.

Bophelo Melemo ea ho Low khabohaetereite Lijo

Ho se utloisisane ho tloaelehile hore batho, esita le har’a profesionalce bophelo, e le hore tlase khabohaetereite lijo tse khethehileng tse ka tsela e itseng e mpe bakeng sa bophelo bo botle. Batho ba neng ba etsa lipolelo tse joalo e ho hlakile hore ha sa tshosiwe ho hlahloba ka diphuputso ena.

khang bona se seholo ke hore tlaase-khabohaetereite lijo tse khethehileng tse mpe hobane ba ne ba u se phahameng ka mafura a ba phelelang ho, e leng hlahisa k’holeseterole ‘me e etsa hore lefu la pelo.

Empa ho etsa lipatlisiso tsa morao tjena e bontša hore ho na le ha ho letho le ho tšoenyeha ka. Le mafura a hlahisa HDL (e molemo) k’holeseterole le fetola “mpe” k’holeseterole e tsoang ho tse nyenyane, le letso-letso LDL (mpe haholo) ho LDL kholo eo ke nang kotsi (38, 39, 40, 41).

‘Nete ke hore mafura haholo hase eena ea bakang lefu la pelo. Sena e mpa feela e tšōmo hore e-s’o ka se e proven (42, 43, 44).

Tlase khabohaetereite lijo tse khethehileng e le hantle etsa hore ho feta boima ba ‘mele le lintlafatso eketsehileng lintlha kotsi bapisoa le lijo tse tlaase-mafura a (45, 46).

  • ‘Mele oa mafura a: A tlaase khabohaetereite lijo, jele fihlela botlalo, hangata e etsa hore ho lahleheloa ke ho feta mafura a ho feta lijo tse tlaase-mafura a khalori thibetsoeng (47, 48, 49).
  • Mali tsoekere: E ‘ngoe ea matšoao a khethollang lefu la tsoekere le lefu metaboliki ke phahameng mali tsoekere, e leng kotsi haholo ho fetela ho nako e telele. Tlase khabohaetereite lijo tse khethehileng ka tlaase tsoekere e maling (50, 51, 52, 53, 54).
  • khatello ea mali: Haeba khatello ea mali e phahameng, ho atisa ho theohela ka tlaase khabohaetereite seratsoana (55, 56, 57).
  • Phahameng triglycerides re: Tsena ke mafura hore potoloha ho pota maling ‘me ke matla kotsi le palokatiso ya lefu la pelo. Tlase khabohaetereite lijo tse khethehileng triglycerides ka tlaase haholo ho feta lijo tse khethehileng tlase mafura a (58, 59, 60).
  • HDL (e molemo) k’holeseterole: Ka kakaretso, ho ba le ho feta ea “molemo” k’holeseterole e bolela u na le kotsi e ka tlaase ea lefu la pelo. Tlase khabohaetereite lijo tse khethehileng hlahisa HDL k’holeseterole e ngata ho feta lijo tse khethehileng tlase mafura a (61, 62).
  • sdLDL (babe) k’holeseterole: Low-khabohaetereite lijo tse khethehileng bakela LDL k’holeseterole ho fetola ho tloha tse nyenyane, le letso-letso LDL (mpe) ho LDL kgolo, e leng nang kotsi (63, 64).
  • Ho le bonolo: Low-khabohaetereite lijo tse khethehileng hlaha ho ba ho le bonolo ho khomarela ho feta lijo tse khethehileng tlase mafura, mohlomong hobane ha ho hlokahale hore re bale lik’hilojule le ba lapile, e leng arguably mpe ka ho fetisisa-morao phello ea ho itima lijo (65, 37).
    Lipolelo tse ka holimo li ‘nile tsa bontša hore ke’ nete litekong ea lotho laoloa – lithuto tsa saense tse sa khauta maemo a ho etsa lipatlisiso.

E Tloaelehileng Low-khabohaetereite Side Liphello ka Qaleho The

Ha carbs ka lijo li nkeloa sebaka ke protheine le mafura, lintho tse ‘maloa lokela ho etsahala ho’ meleng ho ea ka tsela e atlehileng li sebelisa mafura e le mafura a.

Ho tla ba le liphetoho tse khōlō ka ho li-hormone le ‘mele e lokela ho ramp fihlela tlhahiso ea enzyme ho qala tukang haholo-holo mafura sebakeng sa carbs. Sena se ka nka matsatsi a ‘maloa le ho tlwaetsa feletseng ka nka libeke tse.

litla e Tloaelehileng-morao ka matsatsi a seng makae pele ho kenyeletsa:

  • hlooho
  • ikutloa Lightheaded
  • mokhathala
  • teneha
  • pipitlelano

litla-morao tse hangata e le bonolo ‘me ha ho letho le ho tšoenyeha ka. ‘mele oa hao e se e tuka carbs hangata ka lilemo tse mashome, ho nka nako ea ho tloaela ho sebelisa mafura e le Mohloli o mafura mathomo.

Ena e bitsoang “tlaase khabohaetereite ntaramane” le e lokela ho ba fetang ka hara matsatsi a 3-4.

Ka tlase khabohaetereite lijo, ke habohlokoa haholo ho ja mafura a lekana. Mafura ke motjha mohloli oa mafura bakeng sa mmele wa hao. Haeba u ja tlaase khabohaetereite le tlaase-mafura a, ka nako eo u tlil’o e utloile bohloko le ho lahla ntho eohle.

ntho e ‘ngoe ea bohlokoa ho hlokomela e le hore ka insulin etsa liphio tšoarella ho sodium. Ha u ja tlaase ho moo carbs, liphio lokolla sodium. Sena ke le leng la mabaka batho lahleheloa ke bloat haholo le boima ba ‘mele ka metsing ka matsatsi a seng makae pele.

Ho loantša ho lahleheloa ke ena ya sodium u ka eketsa letsoai ho feta ho lijo tsa hao kapa noa senoelo sa moro letsatsi le letsatsi. A bouillon sekotwaneng qhalwa ho ya ka kopi ea metsi a chesang e na dikgerama ea 2 ea sodium.

Batho ba bangata ba re ba ikutloa ba le molemo ho feta leha e le neng pele ka tlase khabohaetereite lijo, ha ka lekhetlo la pele tlwaetsa nako e fetang.

Haeba u ikutloa u sa se molemo, phaella ka ho re mafura eketsehileng le sodium lokela ho nka hlokomela.

A Plan Lijo That ka Boloka Bophelo ba Hao
Sena ke sampole na mwango ya lijo bakeng sa beke e ‘ngoe hore fana ka dikgerama ka tlase ho 50 tsa carbs ka letsatsi.

Letsatsi la 1 – Mantaha:

  • Lijo tsa hoseng: omelette le meroho e sa tšoaneng, halikiloeng ka botoro kapa oli ea kokonate.
  • Ja lijo tsa motšehare: Grass feptjoa ka yogurt le blueberries le e tletseng letsoho e lialmonde.
  • Lijo tsa mantsiboea: Cheeseburger (ha ho na pelote), o ile a sebeletsa le meroho le spaghetti la salsa.

Letsatsi la 2 – Labobeli:

  • Lijo tsa hoseng: Bacon le mahe.
  • Ja lijo tsa motšehare: burgers tse setseng le ak’bol tloha bosiung ba pele.
  • Lijo tsa mantsiboea: Boiled Salmon le botoro le meroho.

Letsatsi la 3 – Laboraro:

  • Lijo tsa hoseng: Eggs le meroho, halikiloeng ka botoro kapa oli ea kokonate.
  • Ja lijo tsa motšehare: Shrimp salate le oli ea mohloaare.
  • Lijo tsa mantsiboea: halikiloeng khoho le meroho.

Letsatsi la 4 – Labone:

  • Lijo tsa hoseng: omelette le meroho e sa tšoaneng, halikiloeng ka botoro kapa oli ea kokonate.
  • Ja lijo tsa motšehare: Smoothie ka lebese la kokonate, frutos e, lialmonde le phofo protheine.
  • Lijo tsa mantsiboea: Steak le ak’bol.

Letsatsi la 5 – Labohlano:

  • Lijo tsa hoseng: Bacon le Eggs.
  • Ja lijo tsa motšehare: Chicken salate le oli ea mohloaare.
  • Lijo tsa mantsiboea: Pork chops le meroho.

Letsatsi la 6 – Moqebelo:

  • Lijo tsa hoseng: omelette le ak’bol tse sa tšoaneng.
  • Ja lijo tsa motšehare: Grass-ba feptjoa ka yogurt le monokotsoai, flakes kokonate le e tletseng letsoho e walnuts.
  • Lijo tsa mantsiboea: Meatballs le meroho.

Letsatsi la 7 – Sontaha:

  • Lijo tsa hoseng: Bacon le Eggs.
  • Ja lijo tsa motšehare: Smoothie ka lebese la kokonate, a batla a ea tranelate boima, chokolete-tatso protheine phofo le monokotsoai.
  • Lijo tsa mantsiboea: halikiloeng mapheo khoho le ba bang ba spinach tala lehlakoreng.

Etsa matleng a hao ho e kenyeletsa ya mefuta e fapaneng ya meroho ka dijo tsa hao. Haeba u batla ho lula ka tlase 50g tsa carbs ka letsatsi ka nako eo o ka ka tsela e sireletsehileng na sekotoana se seng sa lifate tsa litholoana, kapa ba bang ba ea monokotsoai letsatsi le letsatsi.

Manyolo le joang-fepa lijo tse tse molemo ka ho fetisisa, empa feela haeba o ka habonolo khona bona. Feela etsa boiteko ba ho lula khetha le kgetho ya bonyane sebetswa ka hare ho theko ya hao telele.

Ho Thoe’ng ka Snacks?

Ha ho na bopaki ba saense bo ka u lokela ho ja lijo tse fetang 3 ka letsatsi. Haeba o fumana lapile pakeng tsa lijo, mona ke ka mehopolo ‘maloa bakeng sa ditshwara-moya hore ba phetse hantle, habonolo nkehang habobebe le latsoa molemo.

  • Tletseng mafura ka yogurt
  • A tholoana
  • lesea lihoete
  • mahe ka thata-phehiloeng
  • A tse seng kae tsa linate
  • etseng letho
  • Ba bang ba chisi le nama